Ready: Today, according to Holiday Insights is Swap Ideas Day. So, share an idea you have with others.

Set: Share an idea on 'Secrets of Success' or a snack idea on our “Tailgate Recipes” thread

Goal: Let us know if you did the challenge. Mark off on your "Other Goals" page that you completed this challenge if you have added this team goal.

Go for the Goal!

Cardio Blitz:

Cardio blitz is a cardio burst of activity squeezed into your day in small time segments-5 to 15 minutes-through out the day. The purpose of the blitz is every time you get your heart pumping it kicks up your metabolism a notch-more fat burning. The shorten exercise period also allows you to exercise more vigorous than you could for longer periods of time. Even short burst of vigorous exercise will keep your fat burn higher even while at rest. Every time you exercise hormones are released that improves the amount of stress you are feeling-lowers it. And for the final reason to squeeze in some cardio blitz during the day every day is exercising has a temporary protective effect on your heart and vessels.

Ready: Always exercise within the guidelines provided to you by your health care provider. Target heart rate is an excellent way to judge intensity of your workout but is not suitable for everyone. Information about Target Heart Rate (THR) and other ways to judge intensity can be found here - www.sparkpeople.com/resource/fitness_articles.asp?id=1044 .

Basic Move: Cross over- Step right foot to right and swing left foot diagonally in front of right foot and touch floor with toes of left foot to the right of the right foot. Bring left foot back to center. Bring right foot to center. Step left with left foot. Bring right foot diagonally in front of left foot and touch floor with toes of right foot to the left of the left foot. www.youtube.com/watch?v=qRkVmtatwRQ&feature=relatedSeated: as described above Note: this crosses the legs

Always work at your own level and within the limits recommended by your doctor. The above movements may not be suitable for all and are intended to be suggestions only. If you have questions related to fitness or exercise, please post them on the Community Message Board in the Fitness forum.

Goal: Burn fat faster, more energy, and healthier. Come back and let us know you did the cardio blitz and provide any information you would like to share. You can record your minutes as low or high impact aerobics Go for the goal!

"Ten at a Time" is a fitness challenge sponsored by NASPE. Do ten reps of each exercise as often as possible throughout the day or if it is a cardio exercise, go for ten minutes at a time.

Today's challenge is Tricep dips

Or if you want a super challenge, here is the challenge for Secondary School activities

Friday Food Review -Review your record at the end of the week and look for patterns. Do you consistently skip meals? How many hours do you wait to eat between meals? How often do you snack? What time of day are you more likely to overeat?

A food record can help you answer these types of questions. You can use the note section at the bottom of nutrition tracker to keep track of eating times, emotional feelings -mad, sad, glad, bored, etc., and/or rate yourself on how hungry you were when you ate

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